Posts Tagged ‘Exercise’

Passing 71

May 6, 2017

Meaning that today I am entering my 72nd year.  Time appears to be flying by at an increasingly faster rate.  Unfortunately, this is the best time of my life, so I really wish it were not flying by so fast.  When I retired I told people that it was the happiest time of my life since I was five years old.  I am eternally grateful to my parents for keeping me out of organized activities until I entered school in the first grade.  But from then on, I was continuously occupied with education, the military, more education, and then professional activities.

Now I am a free man.  I sleep until I wake up and find that my time is my own.  If I did not have growth activities, along with meditation, exercise, and a healthy diet, dementia would likely be setting it.  But I stay cognitively active.  I do a great deal of reading and some writing.  Unfortunately, there is not enough time to read all the interesting and important things to read.  I do indeed have a growth mindset.

I also do a great deal of walking, much of it with my wife.  And at times I do engage in the walking meditations in nature I wrote about in the preceding post.

I stay in touch with friends.

I meditate daily; sometimes several times a day.  And I tend to slip into a meditative state when I am forced to wait.  I try to spend as much time as I can fostering a healthy memory.

In a couple of weeks I’ll be attending the annual meeting of the Association for Psychological Science in Boston.  Shortly after we return we’ll be off again on a tour of National Parks.  In August we’ll be taking a cruise out of Amsterdam, with port calls in Scotland, Norway, and Iceland.  This is an Insight Cruise with lectures in physics and anthropology.

I engage in ikigai, the Japanese term for the activities in Victor Stretcher’s book, “Life on Purpose.”  My purpose, in addition to living a fulfilling life with my wife, is to learn and share my thoughts and knowledge with others.  That is the purpose of this blog, and at some time in the future a book or books might be in the offing.

© Douglas Griffith and healthymemory.wordpress.com, 2017. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Douglas Griffith and healthymemory.wordpress.com with appropriate and specific direction to the original content.

How to Develop a Healthy Memory

December 22, 2015

I get the sense that many who read the healthy memory blog are disappointed that advice is not provided on exactly what to do for a healthy memory.   If a vaccine to either prevent or cure Alzheimer’s and dementia is not in the offing, what specifically should they do.  Is there a diet that will save them?  Will physical exercise suffice, and if so, how much?  What online games do they need to play or what specific cognitive exercises need to be done and for how long?

Hints to some of these question can be found, but no definitive answers.  The reason that no definitive answers can be found is that there are no definitive answers.  The two big themes of this blog are to develop growth mindsets and to practice meditation.  Although diet and physical exercise do play a role, growth mindsets and meditation are key in my view.  The healthy memory blog presents many ideas as to how to pursue growth mindsets and meditation, as well as posts that are provided to help one think about different ideas.

No guarantees can be provided that dementia cannot be prevented.  But I strongly believe that not only reading, but pursuing some of the ideas in the healthy memory blog will greatly reduce one’s risks.  They also provide some guidance on leading a more satisfactory life.  Accordingly, the healthy memory blog should be of interest to people of all ages.

© Douglas Griffith and healthymemory.wordpress.com, 2015. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Douglas Griffith and healthymemory.wordpress.com with appropriate and specific direction to the original content.

Six Tips for Improving Your Memory

November 4, 2012

These tips were taken from an article, “Master Your Memory,” in the New Scientist.1

      1. Hit the Sweet Spot. The sweet spot referred to here is the most effective means of remembering information that you want to remember. This topic is covered quite thoroughly in the Healthymemory Blog (see the category on mnemonic techniques). In addition to specific mnemonic techniques, it is good to space the study of material rather than cramming. Also important is testing yourself (see the Healthymemory Blog posts, “The Benefits of Testing,” “To Get It Right, Get It Wrong First!,” and “Trying to Recall Benefits a Healthy Memory.”). I’ve thought that the difference between students who get As and Bs, and students who get Cs, Ds, and Fs, is that the former recall the highlighted portions of their texts whereas the latter simply read them.
      2. Limber up. A bit of exercise can offer immediate benefits to anyone trying to learn new material. Exercise seems to increase mental alertness. One study found that students taking a 10-minute walk found it much easier to learn of list of 30 nouns when compared to a group who just sat around. Short, intense bursts of exercise appear to be more effective. In one experiment students learning a new vocabulary performed better if they studied after two 3-minute runs as compared to a 40-minute gentle jog. They believe that the exercise encouraged the release of neurotransmitters involved in forming new connections among brain cells.
      3. Make a gesture. It is easier to learn abstract concepts if they can be related to simple physical sensations. A variety of experiments have found that acting out an idea with relevant hand gestures can improve later recall, whether the subject is the new vocabulary of a foreign language or the rules of physics.
      4. Engage your nose. The French novelist Marcel Proust could write pages inspired by a remembered odor. Reminiscing about the good old days and recalling whole events from our past has been linked to a raft of benefits and can combat loneliness and feelings of angst. One way to assist in releasing these memories is by using odors. Andy Warhol used to keep an organized library of perfumes, each associated with a specific period of his life. Sniffing particular bottle would bring back a flood of memories associated with that odor. Research has supported the validity of Warhol’s approach for others. Odors do tend to trigger particular emotional memories such as the excitement of a birthday. They are also good at retrieving childhood memories.
      5. Oil the cogs. Diet can be helpful, and I think you can anticipate what is going to follow. Avoid high-sugar fast foods that seem to encourage the build-up of protein plaques characteristic of Alzheimer’s disease. Now diets full of flavonoids (see the Healthymemory Blog posts, “Flavonoids for a Healthy Memory,” and “31 Ways to Get Smarter in 2012”) are good for us. Flavonoids are found in blueberries, strawberries, and omega-3 fatty acids. These are found in oily fish and olive oil. They seem to stave off cognitive decline by a few years as a result of the antioxidants protecting the brain cells from an early death perhaps.
      6. Learn to forget (or rather how not to remember). There might be ways of stopping fresh memories of painful events from being consolidated into long term storage. One study asked participants to watch a disturbing video before asking them to engage in various activities. Participants who played the video game Tetris experienced fewer flash backs to the disturbing as compared to the participants who took the general knowledge quiz. It is thought that the game made greater demands on attentional resources that reduced the processing of the disturbing film. Playing relaxing music after an event that you would rather forget also seems to help. Perhaps it takes the sting out of the negative feelings that cause these events to stick in our minds.

1Jarret, C. (2012). Master Your Memory. New Scientist, 6 October, p. 42-43.

© Douglas Griffith and healthymemory.wordpress.com, 2012. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Douglas Griffith and healthymemory.wordpress.com with appropriate and specific direction to the original content.